C2 – CrossFit
Warm-up
(No Measure)
4 Laps Jog
+
1 Lap Bear Crawls
1 Lap Walking Quad
1 Lap Walking RDL
1 Lap Gate Openers
1 Lap Spider Man Lunges
+
2 Rounds
10 Super Mans
10 Banded Face Pulls
10 PVC Pass Throughs
10 Shoulder Reach Throughs
10 Scap Push Ups
Gymnastics
ME AMRAP Strict Pull Ups (AMRAP – Reps)
**Scaled: ME Bent Arm Hang
Every 2:00 for 6:00 (3 Sets)
Set 1: 2-4 Strict Pull Ups
Set 2: 2-4 Strict Pull Ups
Set 3: ME AMRAP Strict Pull Ups
ME Bent Arm Hang (Time)
Every 2:00 for 6:00 (3 Sets)
Set 1: 6-8 Bent Over Fly’s
Set 2: 6-8 Bent Over Fly’s
Set 3: ME Bent Arm Hang
Scale ME to Ring Pull Negative
Weightlifting
Shoulder Press (Every 2:00 for 10:00 (5 Sets))
Set 1: 7 @ 50%
Set 2: 5 @ 60%
Set 3: 3 @ 70%
Set 4: 1 @ 80%
Set 5: ME @ 80+%
**Only score ME Set
**Add weight from last week
List weights used in notes
Conditioning
Metcon (5 Rounds for time)
Every 3:00 for 15:00 (5 Sets)
15 Burpees
20 Wall Balls (20/14 to 10/9)
25 Sit Ups
RX+
Burpees = To a Plate
WB (30/20 to 10)
Sit Ups = 15 K2E
(Note time on each round)
Mobility
2:00 Dragon Pose (per side)